Your Fitness Motivation for the Month of JUNE from @SoPhit4you

Sophia Lafontant
at 2014 Body Builder
Competition

 

I'm so glad to be able to collaborate with this wonderful super woman. She always has great tips that I cant provide you. I can help you determine your goals and get to the next level, but when it comes to fitness this woman is my go to girl. She is always willing to answer silly fat girl questions about fitness.  So I asked her to tell us how she coaches her clients that are always on the go and she responded with this:

 

 

When working with my clients, I encourage them to take meals and do ingredient substitutions.  There are many common meals that if ingredients were substituted for a healthier ingredient, an individual could get that satisfaction without the bad results.  My favorite morning sandwich is a homemade bacon, egg, and cheese!

 

Today’s Recipe:  Egg White Scramble Sandwich

 

Ingredients:

Any veggies of your choice (bell peppers, sweet peppers, mushrooms, spinach)

Egg White

Reduced Fat Cheddar or Mozzarella Cheese

and

Ezekiel Bread

 

**Sorry there is no healthy breakfast meat currently.  If you just have to have it, Canadian Bacon has the least amount of fat.

 

Now for a full body workout that can be completed at home with no weights!!

I love the ladder method for beginners J

 

Start at 10 and countdown.  You will end up completing 10 cycles of the following:

 

Sit-ups

Push Ups

Squats

Burpees

 

The first round you will do 10,  2^nd round do 9, and 3^rd round do 8 all the way down to 1. Take a 60 sec breaks in between every cycle. This workout can be completed while you watch your favorite TV show! 

 

I then asked Sophia what's new and she told me all about her latest fitness challenge. You can find all the info on FB @ https://www.facebook.com/Sophit4you

 

 

 ARE YOU UP FOR THE CHALLEGE!

Sophia LaFontant

Listen: Dr. Maya Angelou Recites Her Poem "Phenomenal Woman" - Super Sou...

RIP to Maya Angelou one of the most influential women of our time. It saddens me that the new generation will not know such a beautiful, intelligent soul like hers. If you believe in love, strength and everything beautiful please share the story of Maya Angelou with your friends, loved ones and the future generation.
Thank you Maya Angelou for sharing your life and your talents with us while you were on this earth. I'm sure heaven is welcoming you with open arms and trumpets blaring!  THANK YOU

Challenges Left and Right!

 

I've been so busy the last few weeks working on my eBook and client workbooks. That I got so caught up I forgot about ME time. So what I did was attended a few local art events and would you believe, I was inspired by the talent and bravery of these individuals.

It doesn't take much to help get your work/life balance back into homeostasis. Taking a nap, attending an event or simply read a book for 10min. it can change the outlook of your day or even your week.

So I challenge you to take a moment for yourself!

HAPPY MOTHERS DAY!

May may be the Month you pour into yourself!

“Knowing others is intelligence; knowing yourself is true wisdom. Mastering others is strength; mastering yourself is true power.” — Lao-Tzu

Week 4: Congratulate Yourself

I know its been a hard road but this is the last week of your transformation. Congratulation on all your small and large victories! I know there are still things that you want to accomplish and guess what there is still time!

I also found myself a little behind this week on my plans and had to adjust. However, I did not give up and I don't expect you to do so either! Find the strength to continue and I know you will feel excellent at the end of this week.

Week 3: Pull the Trigger

It's time to PULL THE TRIGGER there is only one full week left in the month after this. You don't want to be caught with you pants down. You will regret not completing all the tasks you planned on.

With that being said lets take a moment to celebrate the victories you have accomplished.

 

Yay Yay Yay Go You!



 



Never forget to congratulate yourself on all your victories just don't go overboard, you don't need those new red bottoms, a Panera trip will do.

Remember pulling the trigger is such a hard thing to do, but a necessary part of life. So visit my article on "Pulling the Trigger" for a little inspiration. I know you can do this just put your mind to it and make it happen. Have a great week Dashers!

 

Pulling the Trigger check it out I'm sure it will help!